Almonds contain 579 kcal per 100g. A small handful of about 30g contains approximately 174 kcal — 9% of the adult 2,000 kcal daily reference intake. Because almonds are calorie-dense, portion size matters: a 10g portion (roughly 8 almonds) contains about 58 kcal, while a 50g portion contains about 290 kcal. The calories come from fat and protein rather than carbohydrate — almonds are one of the higher protein and higher fat whole foods available as a snack.

Almonds contain 21.2g of protein per 100g — one of the highest protein contents of any tree nut. A 30g handful provides 6.4g of protein, approximately 13% of the adult daily reference intake of 50g. For a plant-based protein source, this is substantial — comparable to a medium egg at approximately 6g. Almond protein is not a complete protein as it is low in lysine, so it complements rather than replaces animal protein sources, but it is a meaningful contribution for anyone following a plant-based diet.

Almonds contain 4.4g of sugar per 100g and approximately 1.3g per 30g handful — about a third of a teaspoon. Crucially, all of this sugar is intrinsic (naturally occurring within the food cell structure) and none of it is added or free sugar. Intrinsic sugars do not count toward the NHS daily free sugar limits of 30g for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Almonds therefore contribute 0g to anyone's daily free sugar total regardless of portion size.

Almonds contain 49.9g of fat per 100g — about 15g per 30g handful. The majority is unsaturated fat: approximately 31g of monounsaturated fat and 12g of polyunsaturated fat per 100g, with only 3.8g of saturated fat per 100g (about 1.1g per handful). Monounsaturated fats are associated with heart health when they replace saturated fats in the diet. The high total fat content is why almonds are calorie-dense, but the fat profile is considered one of the more favourable of any snack food.

Almonds contain 12.5g of fibre per 100g — one of the highest fibre contents of any nut. A 30g handful provides 3.75g of fibre, which is 13% of the adult daily fibre target of 30g. For children, the same handful covers a larger share: 19% of the target for children aged 7 to 10 and 25% for children aged 4 to 6. Most people in the UK fall short of their daily fibre target, and almonds are one of the more practical ways to add fibre to a diet as they require no preparation.

Almonds are exceptionally rich in micronutrients. Per 100g they are high in vitamin E (213% of the NRV), manganese (110%), copper (100%), riboflavin B2 (79%), magnesium (72%), potassium (37%), calcium (34%) and zinc (31%). They are also a source of iron and folate. A 30g handful alone covers 64% of the adult daily vitamin E requirement — making almonds one of the best whole-food sources of this antioxidant vitamin available. The combination of magnesium, calcium and vitamin E in a single food is unusual and contributes to almonds' strong micronutrient profile.

Yes. Almonds are a NOVA group 1 whole food — the least processed food category — with 0g of added sugar, 0g of salt, no additives and no preservatives. They provide fibre, protein, healthy unsaturated fats and an unusually broad range of vitamins and minerals. The main consideration is calorie density: at 579 kcal per 100g, a large portion can contribute significantly to daily calorie intake. A 30g handful is a nutritionally well-rounded snack for most adults. Almonds are also one of the highest calcium plant foods available, making them relevant for those on dairy-free diets.

Whole almonds are a choking hazard for children under 5 and should not be given to this age group. From age 5 upwards, whole almonds can be introduced carefully. Ground almonds, almond butter and flaked almonds are safer alternatives for younger children and can be introduced from around 6 months as part of weaning, in line with NHS early allergen introduction guidance. Tree nuts including almonds are one of the 14 major allergens — introduce to infants gradually and watch for any allergic reaction. If there is a family history of nut allergy, consult a GP or allergy specialist before introducing almonds.

Yes. Almonds are suitable for vegans and vegetarians. They contain no animal-derived ingredients and are a naturally plant-based whole food. For vegans, almonds are particularly useful as a source of calcium (269mg per 100g — comparable to some dairy products), magnesium and vitamin E, which can be harder to obtain on a plant-based diet. They are also free from gluten, making them suitable for people with coeliac disease, though those with tree nut allergies must avoid them.

Yes. Almonds are a tree nut and one of the 14 major allergens regulated under UK food law. Tree nut allergy can cause reactions ranging from mild itching and hives to severe anaphylaxis. Almond allergy is distinct from peanut allergy — peanuts are legumes, not tree nuts — though some people are allergic to both. Anyone with a known or suspected nut allergy should seek medical advice before consuming almonds. Cross-contamination is also a consideration: even plain whole almonds may be processed in facilities handling peanuts or other tree nuts.

Almonds stand out nutritionally in several ways. They have the highest fibre content of common tree nuts at 12.5g per 100g — walnuts have 6.7g and cashews 3.3g. They are also highest in vitamin E and among the highest in calcium and magnesium. For protein, almonds at 21.2g per 100g are comparable to peanuts at 25.8g and higher than walnuts at 15.2g. For calories, almonds at 579 kcal per 100g are similar to most other nuts. Where almonds fall behind walnuts is in omega-3 fatty acids — walnuts are a significantly better source of the plant-based omega-3 ALA. A mixed nut approach captures the complementary strengths of different varieties.

A small handful of approximately 30g — roughly 23 almonds — is the most commonly referenced healthy portion. This provides 174 kcal, 6.4g protein, 3.75g fibre and 1.1g saturated fat. The NHS recommends a 30g portion of unsalted nuts as part of a healthy diet and counts this as one of your daily portions of healthy fats. For children, a smaller portion is more appropriate: 15-20g (roughly 12-15 almonds) for children aged 7 to 10, served as a snack alongside other foods. Whole almonds should not be given to children under 5 due to choking risk.

Dry-roasted almonds are nutritionally very similar to raw almonds — the calorie, fat, protein and fibre content changes only slightly. Some heat-sensitive vitamins, particularly riboflavin B2, may reduce marginally with roasting, but the effect is small. The key consideration is not raw versus roasted but whether salt or oil has been added. Dry-roasted unsalted almonds are nutritionally close to raw. Oil-roasted or salted almonds add unnecessary fat or sodium. From a NOVA perspective, dry-roasted unsalted almonds remain NOVA 1 or 2; flavoured or heavily salted variants may move to NOVA 3 or 4 depending on the additives used.

Almonds have a very low glycaemic index (GI) of approximately 0 to 15 — effectively negligible. This means they cause minimal rise in blood glucose after eating. The combination of low carbohydrate (21.6g per 100g, of which 12.5g is fibre), high fat and high protein slows digestion and glucose absorption significantly. Adding almonds to a meal can also reduce the overall glycaemic response of that meal. This makes almonds particularly relevant for people managing blood sugar levels, though almonds should complement rather than replace medical dietary advice.

Almonds fit well into a balanced diet as a nutrient-dense snack or ingredient. A 30g handful contributes meaningful amounts of fibre, protein, vitamin E, magnesium and calcium without adding any free sugar or salt. The NHS Eatwell Guide includes nuts in the oils and spreads category, recommending unsaturated fat sources as part of a healthy diet in moderate amounts. The main practical consideration is calorie density — at 174 kcal per handful, almonds are not a low-calorie snack, and larger portions can add up quickly. Used in the right quantity, they are one of the most nutritionally complete snack foods available.